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Kettlebell Swing Skills Class
This Thursday Oct. 5th 6:30pm-7:30pm
Register In TRIIB

MONDAY

Back Squat

AMRAP 9
9 KBS
9 Burpee
9 KBS
9 BJ


TUESDAY

Push Press
Split Jerk

15-12-9-6-3
Ring Dip
Strict Pull Ups
*200m Run after each round. 


WEDNESDAY

AMRAP 5
Buy-In 50 WB
12 DL
12 Bar Facing Burpee
Rest 5min. 
AMRAP 5
Buy-In 35 WB
9 DL
9 Bar Facing Burpee
Rest 5min. 
AMRAP 5
Buy-In 20 WB
6 DL
6 Bar Facing Burpee


THURSDAY

21 Cal Row
21 Strict Press
18 Cal Row
18 Strict Press
15 Cal Row
15 Strict Press
12 Cal Row
12 Strict Press
9 Cal Bike
9 Strict Press
6 Cal Bike
6 Strict Press
3 Cal Bike
3 Strict Press


FRIDAY

C&J

5 RNDS
Cal Row 21/15
10 Thruster


SATURDAY

Teams of 3
A-Bike 100/75
100 PCL
Cal Row 150/100
80 Push Jerk
A-Bike 100/75
60 FS
Cal Row 150/100
40 Cluster
*1 person works at a time.


SUNDAY

80 DU
80 Air Squat
800m Run
400m Sandbad Run
40 KBS
40/30 Cal A-Bike


BARBELL

Power Snatch
Snatch Pull
Back Squat

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